Category: Workout of the Day

WOD

6 Rounds for time

5 Clean & Jerks 225/155 lb
400M Run

Workout notes

Today’s workout is a six round couplet with a moderately heavily barbell movement and a short run.  Use a load that is somewhere in the 60-70% range of your 1RM but a bit higher than what you might use in a metcon where you saw 135/95 as the benchmark.  For most of us the best strategy will be to perform single repetitions in quick succession  so you can push the pace on the run. A split jerk or push jerk would be totally appropriate. The benchmark load is on the heavier side so use this as an opportunity to bump up the weight from what you might normally use in a clean & jerk workout. The workout may look simple but we’re pushing the volume and load with this workout! If you are new to CrossFit consider scaling the workout by cutting the total volume to three or four rounds.

WOD

AMRAP in 30 Minutes

100 Double Unders
200M Uneven Farmer Carry
10 Front Squat 185/135 lb

Workout notes

Today we have a long duration triplet with three difficult movements.  If a high rep round of double unders is difficult for you scale the volume down to an amount of reps you could complete in under two minutes.  Use two objects for your farmer carry.  Use weights that are challenging but not impossible.  Ideally you can travel at least fifty meters with your weights before resting and getting to the halfway point of the carry.  At the turn around point switch arms so that you are using opposite arms for your two objects.  The benchmark squat load is on the heavier side.  Use a challenging weight here as well and remember that you will potentially have several minutes of recovery between squat sets.

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

AMRAP in 10 Minutes

4-8-12-16-20 …
Sit-ups
2-4-6-8-10 …
Alternating kettlebell cleans & jerks 32/24 kg

Workout notes

Today’s workout features the kettlebell clean & jerk which we don’t see very often and can be difficult to execute.  Start by bringing the kettlebell up from the floor and rotating your wrist as it reaches your shoulder.  Your elbow should be tucked into a good supporting position before you send the kettlebell overhead.  Reverse the pattern to bring it back to the floor and switch arms after every rep.  The workout starts with doubling the reps for the sit-ups and continues in that pattern throughout.  We’ll use the number of sit-ups in your last completed round as your final score.  If you completed both the sit-ups and the clean & jerks in the round of twenty your score would be twenty plus any additional reps in the next round.

Skill

With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.

WOD

for time

“Fran”

21-15-9 Thrusters 95/65lb
Pull-ups

Workout notes

Today’s workout is a classic CrossFit.com “girls workout.    If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose for this workout should be light.  Shoot to be able to get each set done in no more than 3 sets. Pull-ups can be scaled as usual to banded pull-ups, jumping pull-ups or ring rows.

Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of 3 deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

3 Rounds for time

30 Alternating dumbbell snatch 50/35 lb
15 Box Jumps 24/20″

Workout notes

Today’s workout is a time priority couplet. There is a heavy emphasis on the dumbbell snatch and we’re pairing that with a small set of box jumps.  Make sure to land with your chest up and knees over your toes on the box before standing tall to complete the rep.  If needed scale the box height so that you can maintain jumping through the entire workout rather than switching to step-ups.  If you plan to choose step-ups as a scaling option from the start feel free to go with the prescribed height.  For the dumbbell snatch make sure to choose a weight that you can knock out large sets with without stopping to rest. The dumbbell weight here is not meant to be so heavy that you need to rest between each rep.  The dumbbell will return to the ground between each rep and should move from the ground to overhead in one smooth motion.  A good goal today would be to be able to move at close to the same pace throughout the entire workout.

 

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Calling all CrossFit Davis Women!! On Friday October 12th we will be hosting a women’s only workout during the 6:30pm class with drinks and appetizers to follow! Don’t miss out on a chance to meet and workout with all the amazing strong women we’ve got at CFD! Girl Power!! ???????????????? #crossfitdavis #strongwomen #ladiesnight #cfdistheplacetobe

A post shared by CrossFit Davis (@crossfitdavis) on Oct 1, 2018 at 9:25am PDT

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement, practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

200M Run
30 Kettlebell swings 32/24 kg
40 Squats

Workout notes

Today we have a long duration workout with three conditioning movements. Use a kettlebell weight that you could knock out a large set to start out each round.  Use the run to recover a bit but try to keep the intensity high!

Skill

EMOM for 10 Minutes
Power clean + Hang power clean

Our skill work today is a two position clean. First power clean the bar from the floor then reset your hook grip and lower the bar to the hang just above the knees. From there power clean the bar again and finish up by receiving the bar in the power position for a second time. Remember that this is positional work and we’re not looking to max or miss any lifts.  Use a moderate weight but remember that a complex like this will increase the difficulty of each movement in relation to just performing a single repetition.

WOD

AMRAP in 10 Minutes

5 Burpees
10 Barbell front rack walking lunge steps 45/35 lb
15 Strict press 45/35 lb

Workout notes

Today’s workout is a triplet with two difficult weightlifting movements and a lighter than usual benchmark weight.  Start with five vanilla burpees and then move to the barbell for the lunge/press combo. We’re looking for a weight that is far below maximal effort for both the lunges and presses.  You will use an unloaded barbell for both the lunges and presses.   Test both movements by attempting a large set with the empty bar.  If needed grab a training barbell or two light dumbbells for the presses and lunges so you don’t get held up there for too long!

WOD

With a clock set for 20 Minutes

AMRAP in 8 Minutes

1000M Run then max reps wall ball shots 20/14 lb 10/9′

Rest 4 minutes and repeat

Workout notes

Today’s workout will have two eight minute work periods with four minutes rest between.  Start each work period with a run down to Cantrill and make your way back to the gym.  Use your remaining time to complete as many wall ball shots as possible. Rest four minutes and then start out on another run.  Your score will be your total number of wall ball shots completed after both eight minute work periods.

WOD

AMRAP in 20 Minutes

9 Pull-ups
6 Clean & jerk 135/95 lb
3 Power snatch 135/95 lb
100M Run

Workout notes

Today we’re pairing pull-ups and a two difficult weightlifting movements with a short recovery run.  In a format like this you can use that run down to the wall and back to recover a bit from the other three movements and try to attack the movements with a little more intensity than you might without the run.  With a twenty minute time frame the volume will accumulate so scale to a standard you can maintain for the duration of the workout.  Most of us will find the snatch is the harder of the two weightlifting movements so scale your weight based on the difficulty of that movement rather than the clean & jerks.

Skill

3 Rounds of

1 minute V-Ups
1 minute Arch Hold
1 minute Plank Hold
1 minute Rest

You will have three attempts at three difficult movements.  There is one minute allocated for work at each station and we’ll start with the most difficult movement and progress to the easier movements before getting a minute to rest and recover. Do your best to work continuously at each station for as much of the minute as possible.

WOD

AMRAP in 7 Minutes *

lateral burpees over the bar

* 4 front squats 185/135 lb EMOM

Workout notes

Today’s workout will be scored by the total number of burpees you complete in seven minutes.  You will have a buy-in of four front squats every minute for the duration of the workout. The benchmark weight is intended to be on the heavier side but we’re looking for a weight you could complete all seven sets of squats unbroken so you have ample time to complete burpees.  We’ll be working from the floor for this workout so a squat clean for your first rep would be the best option!